Comment gérer le passage à l’heure d’hiver ? conseils et astuces pour éviter le blues hivernal
Chaque année, lorsque le changement d’heure arrive, nous sommes ravis de gagner une heure de sommeil. Pourtant, c’est lors de ce passage à l’heure d’hiver que l’on se sens fatigué et que l’on peut ressentir des effets néfastes sur le moral.
* ce changement a lieu ce samedi 27 au dimanche 28 octobre 2018, nous allons perdre 1h, à 3h il sera 2h !
Quels sont les effets de ce changement d’heure ?
La luminosité est en baisse et les températures sont en baisse. Tous ces changements ont un impact sur notre horloge interne et on peut ressentir ce que l’on appelle dépression saisonnière ou blues hivernal.
Quels sont les symptômes du blues hivernal ?
- se sentir triste sans aucune raison particulière
- ne pas être pas motivé, rester à la maison avec un plaid et une boisson chaude serait le rêve !
- être attiré par le sucré plus que jamais
- une immunité en baisse, on attrape tous les petits virus qui passent ( nez bouché, qui coule…rien de très agréable)
Voici quelques conseils pour anticiper et booster votre vitalité pendant cette période de l’année :
- Passer du temps à l’extérieur lorsqu’il y a de la lumière et encore mieux s’il y a du soleil ! seules 15 minutes peuvent suffirent pour se recharger en Vit D. Les chercheurs ont confirmé que le manque de lumière durant l’hiver peut provoquer des troubles de l’humeur. C’est la lumière qui bloque la sécrétion de mélatonine, l’hormone du sommeil. Elle favorise la sécrétion de sérotonine, l’hormone du bien-être.
- Continuer à pratiquer une activité physique ! Des choses simples, la marche, le vélo…L’air frais est stimulant et le corps travaille plus pour maintenir sa température. On produit des endorphines ce qui a un impact positif sur l’humeur.
- Manger à des heures régulières, des aliments entiers de qualité, non transformés, et ajouter des épices stimulantes dans vos préparations : le gingembre, l’ail, le curcuma, la cannelle… (découvrez les épices Nomies et profitez de 15% de réduction avec le code CSIBON15)
- Les bonnes huiles vierges riches en oméga 3 sont vos alliées : l’huile de lin, de noix, de cameline ou les mélanges de chez Quintessens pour leurs actions sur le système immunitaire et la fluidité des nos membranes.
- Ne pas oublier son goûter ! l’apport de sucre à ce moment de journée permet la production de sérotonine. Des fruits de saison, des compotes, du chocolat noir, des oléagineux ( noix ,amandes, noisettes…) ou des recettes gourmandes comme le Banana Bread, des cookies maison, des boules d’énergie !
- Alléger et végétaliser le repas du soir pour ne pas fatiguer son système digestif et améliorer son sommeil. (allez voir cette délicieuse recette de Potimarron rôti au thym et noisette )
- Pour passer une bonne nuit, préparer sa nuit est indispensable : 5-10minutes à méditer ou faire du yoga, diffuser des huiles essentielles dans la chambre pour se détendre : la mandarine, l’orange, le ravintsara… boire une infusion à base de passiflore, de verveine ou le mélange Morphée chez Chic des plantes.
La liste n’est bien sûr pas exhaustive. Vous pouvez aussi avoir recours à la luminothérapie. Si ces conseils ne suffisent pas pour retrouver vitalité, il est possible de se complémenter avec certaines vitamines et plantes naturelles de manière plus spécifique. N’hésitez pas à venir me voir en consultation au cabinet ou via skype. Prendre RDV ici !
Et vous, que ressentez-vous lors de ce passage à l’heure d’hiver ?
Avez-vous déjà ressenti le blues hivernal ? quelles sont vos astuces ?
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